- CrossFit Level 2 Certificate Course Training Guide & Workbook
- Brian Wilson Training Articles
Our CrossFit (or WOD) classes have a consistent structure with one endstate in mind: improved fitness for the client. This will result in improved retention for the gym and improved ability and job satisfaction for the coach.
Our coaches are expected to master the three aspect of a CrossFit class: Rapport, Command and Flow
Each our classes is broken down into three parts: Warmup, Strength/Skill Development, Conditioning. The intent of our consistent structure is to allow coaches and athletes to train more and better within the hour long class.
Three Aspects: Rapport, Command and Flow.
These three aspects are both distinct and blend together. Coaches will develop these three aspects by consistently coaching and receiving feedback from other coaches and athletes.
Rapport is “a close and harmonious relationship in which the people or groups concerned understand each other’s feelings or ideas and communicate well.” This is achieved by three things:
- Knowing and referring to your athletes by name.
- Talking to your athletes one-on-one.
- Teaching and talking to your clients individually.
Command is your ability to lead the class through your presence, mastery of the subject matter, and ability to deal with friction. You should look and act professionally. You should know how to effectively teach and correct movement. You should be able to maintain your demeanor and creatively deal with foreseeable and unforeseeable issues that come up in class.
Flow refers to your ability to lead the class through an entire class while minimizing friction for you and the athletes. This is done by adhering to and mastering our class structure, building rapport with clients, and ensuring you have a plan. Like playing chess, you need to be thinking 3 or 4 moves ahead. You need to clearly and briefly explain the tasks and intent of what you want the clients to do. Few things are more detrimental to flow than a lack of energy in the class.
Our class structure allows for a maximum of training during our class. Great baseball players don’t get good at baseball by listening to a coach talk for 30 minutes and playing for 30 minutes. They get good by playing ball.
Our class structure allows experienced clients to predict what will happen next and make their necessary individual preparations. It further allows you to focus on new athletes at the beginning of each part, and experienced athletes at the end.
Lastly it allows for the “Kindergarten effect.” Rather than having to correct new athletes constantly, they can look around and imitate their peers.
One last note: Play music when you’re not talking. Loud music. Don’t play music when you’re addressing the group as it undermines your command, encourages experienced athletes to ignore you, and causes new athletes confusion by not being able to hear you.
- Warmup. First 20 minutes of class. Our warmup is broken down into three parts:
- Dynamic Mobility/Monostructural Movement. Coaches will use the first few minutes of class to either have athletes perform “Red Line”, Double Unders, or running.
- Next, a combination of movements performed “Every Minute on the Minute” (EMOTM), usually eight minutes long. These consist of a barbell skill, a core movement and an alternating upper body push/upper body pull. Athletes who have been training less than six months should use a PVC so that a) they can practice movements under minimal load, and b) you can identify new athletes.
- Last, coaches will lead athletes through mobility. Utilize barbells, lacrosse balls, foam rollers, bands and/or bodyweight to mobilize the muscle groups being used during the rest of the WOD class.
- Coaches should have attendance completed by the end of mobility.
- Utilize mobility to make gym announcements from the blog, demonstrate your mastery of the subject matter, and build rapport.
- Strength/Skill Development. Our strength/skill development consists of barbell strength on Mon/Wed/Thu and gymnastic EMOTMs on most Tue/Thu/Sundays. Group demonstration and explanation should be kept as brief as possible. Do not use more than three cues per movement. Talk to each athlete during this time and get as in depth as you need to to improve their movement in the time available.
- Conditioning. These consist of traditional CrossFit metabolic conditioning workouts (METCONs).
- Ensure appropriate load, scaling and space for each athlete.
- No more than three cues per movement.
- Encourage people and be very vocal during the METCON. Use people’s names.
- Ensure equipment is cleaned and put back at the end of the workout.
- Encourage people to write their scores on the whiteboard and comments section of the blog.
By consistently practicing and attempting to improve your abilities in terms of rapport, command and flow, you’ll produce a fitter client who will stick with you longer. By using our class structure, you maximize your ability to develop these aspects and your clients’ fitness.